Daily Health Choices: What You Need to Do Every Day to Stay in Peak Condition

The key to being healthy is to practice beneficial habits every day. Unfortunately, most people are rather lax when it comes to their health. This means that they work out occasionally, eat wholesome meals infrequently, and tend to neglect many aspects of their health.

If this sounds like you, it is time to change your lifestyle immediately. In case you aren’t too sure how to go about this, you will be able to find all of the guidelines that you need to stick to below:

Get the Right Amount of Sleep Nightly

Did you know that it is estimated that one in three of all adults don’t get enough sleep? Now, there is a good chance that this statistic includes you as well.

It can often seem like there are not enough hours in the day which is why you are tempted to stay up later at night. While this may seem like a good idea, a lack of sleep can actually cause a number of health-related problems.

Although you may not realize it, a good night’s sleep can aid in growth, healing, and even weight management. Not to mention, it lets your body rest and relax, allowing you to power up for the next day. You need to start organizing your day so that you get at least seven or eight hours of sleep, regardless of what is going on.

It is also a good idea to go to sleep at the same time each day so that your body is able to adapt to your new schedule, making it easier for you to doze off quickly.

Cut Out Processed Foods

There are many different ways to eat healthily. However, one of the first things you should do when starting off your new, healthier lifestyle is to cut out processed foods.

So, what exactly counts as processed items? Well, the list includes bread, chips, pastries, ham, salami, cookies, and soft drinks.

While this can sound like you are being forced to cut out some of the tastiest foods, it is important to understand that processed foods can be quite harmful. For one thing, they include a lot more sugar and sodium than your body actually requires.

Not only does this mess with your metabolism, it can also lead to a number of other issues such as high blood pressure and cardiovascular disease.

They also contain a lot of artificial ingredients such as preservatives, colors, and various other additions. Furthermore, they can even have an impact on your mood and sleeping patterns. So, in short, it is best to avoid these kinds of foods on a daily basis.

Drink More Water

Chances are, you don’t drink nearly enough water. Well, you are certainly not alone – most individuals prefer to drink coffee, tea, soda, and other drinks instead of water.

Nonetheless, water has a lot more advantages. It can help to increase your energy levels, make it easier to manage your weight, and even provide you with glowing skin.

Now, over the years, there has been a lot of debate regarding just how much water you should drink. A popular rule has been the 8×8 guideline where you should drink eight cups a day, each containing eight ounces of water.

While this does sound easy enough, there are a lot of other things to take into consideration. This includes gender, weight, level of activity, environment, and overall health. So, at the end of the day, it is all about finding out just how much is right for you.

Get More Exercise

You need to try to get at least thirty minutes of moderate exercise every day. This aids in improving your overall health and maintaining a good body weight. Now, if you have a busy schedule, trying to carve out half an hour each day can seem like a lot.

If you find yourself in this situation, try breaking down your workout into ten-minute blocks. So, try a workout that contains either a moderate or intense level of activity three times a day. You should also keep in mind that there are various kinds of exercises to do so you don’t have to hit the gym every day. Instead, you could try sprinting up the stairs rather than taking the elevator. Or, try jogging home so that you get your daily workout this way.

Get Some Fresh Air

The next time you feel lethargic or lack-luster, you may want to step outside. You could not be getting enough fresh air and sunlight. As an adult, it can be rather tricky to spend too much time outdoors, unless your job calls for it. So, you are probably stuck inside a building for most of the day.

Well, the science is in and it shows that going outside has a lot of benefits. For instance, the fresh air makes it easier for you to relax and reduce stress levels.

The outdoors also provides you with a mental boost, even improving your short-term memory. There is also some evidence to show that going outside often can provide you with immunity against various medical conditions such as cancer.

Keep in Touch With Your Social Network

Humans, by nature, are social creatures. This is why you should make it a point to keep in touch with close friends and family. So, even in the middle of a busy period, talk to the people that are most important to you. Although you may not realize it, they are a support system.

This lets you share stressful burdens so that they can become easier to deal with. At the same time, you also get to talk about the good things in your life so that you can celebrate these achievements with people that are truly happy for you.

So, by ensuring that you are connected with your friends and family, you will be able to cut down on stress which, in turn, works to prevent various other health problems. This includes high blood pressure, stiff muscles, and headaches.

Learn How to Breathe Better

Now, this may seem like a ridiculous statement. After all, there are few things that are more natural than breathing – most of the time you aren’t conscious that you are doing it. However, there is a right way to breathe and a wrong way to inhale and exhale.

Whenever you are stressed out, your breaths become shorter and quicker. Unfortunately, this serves to make you even more anxious about your situation.

What you need to train yourself to do instead, is to breathe deeply. This means that you are allowing air to fully fill your lungs. So, when you breathe this way, you will notice that your lower stomach rises. The reason that deep breathing is so important is that it permits a full oxygen exchange.

When this happens, you are able to lower your blood pressure and reduce your heart rate as well.

Improve Your Posture

A number of aches and pains can be attributed to poor posture. So, it is a good idea to start listening to your parents’ advice and to stand up straighter. So, what exactly does it mean to have good posture? Well, when you are sitting or standing properly, your body weight is distributed evenly across your muscles, joints, and limbs.

This means that no one body part has to pick up any slack. As a result, you are a lot less likely to experience any discomfort.

At any given moment – sitting or standing – your chin should be parallel to the floor. Also, your shoulders and hips should be even. Furthermore, you should keep your spine neutral so that your back isn’t overly arched or rigid.

Be Positive

Each day, you will have to face trials, obstacles, and people that are unpleasant or difficult. Whenever you have such encounters, it is not uncommon to feel angry, vengeful, or sad. The issue with these negative emotions is that they can take a lot out of you and even have a negative impact on your health.

So, you should practice the art of letting things go. Of course, this is a lot easier said than done and it does take some time to get used to the concept. However, this is a very good direction to move in as it will help you feel a lot better in the long run.

Disengage for a Short Time

While friends and family are certainly important, it is just as imperative that you are alone for a short period each day. So, for at least half an hour a day, get off the internet, put your phone on silent, and just sit by yourself.

This helps you to clear your mind and reboot yourself, which is especially vital at the end of your day. Get into the habit of doing this and you will begin to notice that you feel better physically, mentally, and emotionally.

While this could seem like a rather long list of things to remember, try to do these things at least once a day. After making them a habit, you will find that they are a lot easier to complete. Then, with time, you can reap the benefits and make healthy choices in your life each day.

 

Author Bio:

Joi Bellis is a Psychology grad student with a focus on sleep disorders and therapy. In her spare time, she writes, practices yoga, and explores the great outdoors.